National Eye Health Week – Eating Your Way to Good Eye Health

We all know that eating fresh foods that are high in vitamins, minerals and antioxidants is good for our health, but what about eating specifically for eye health? Vitamins C, A and E are all important for eye health, and recent studies have shown that antioxidants lutein and zeaxanthin can help prevent or slow progress of cataracts, dry eye and age-related macular degeneration (AMD).

What Foods to Eat?

 There are a number of foods that are high in lutein and zeaxanthin. Green, leafy vegetables such as kale and spinach, eggs, and citrus fruits are all good foods to include when eating for eye health. Almonds and other nuts and seeds are high in vitamin E, another thing that’s good for prevention of cataracts and AMD. Oily fish such as salmon, are also beneficial to eye health, with their high levels of omega-3 fatty acids. It’s not always easy to come up with ideas for meals that include these items though, so our team have come up with a few suggestions for easy and healthy recipes that will keep your eyes in top condition.



Do you like to start the day with a smoothie, or are you more of a scrambled eggs on toast person? Both of these choices are good for your eyes. Just include citrus fruit or dark berries, such as blackberries or blueberries, in your smoothie, or even some kale if you’re feeling brave.


Egg sandwiches may not make you popular at work, so why not try adding some nuts and seeds in a salad bowl or make a nutritious soup with kale and broccoli that can last a few days. Throw in some beans or lentils to make it even better for you and your eyes!



If you get peckish in the afternoon, trail mix with nuts and seeds makes a great healthy snack that will give you some good eye nutrition. You can even include some dried fruit. Of course, fresh fruit is always a great option too. Eat an orange or a handful of berries and your eyes will thank you for it.




There are plenty of easy and healthy recipes you can turn to when it comes to dinnertime. Salmon fillets are tasty and great for your eyes, and sides like courgette fritters are fun and delicious. Add some steamed kale and carrots (yes, they really are good for your vision!) too to give you a really good dose of antioxidants.



You might think you can’t possibly make pudding healthy, but what about a simple fruit salad? Sweeten it up with a couple of almond cookies on the side, and you’re onto a winner.

Keep Up with Regular Check-Ups

 Eating well is important, but so is having regular check-ups with the optician. With Opticians in Potters Bar, Temple Fortune and Finchley, Optikal Opticians can look after your family’s eyes in North London. Request an appointment with our experienced optometrists to make sure your eyes stay healthy!